Barbell quarter squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
2. Begin the squat by pushing your hips back and bending your knees, lowering your body into a quarter squat position where your thighs are above parallel to the floor.
3. Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

Form tips

• Keep your knees aligned with your toes to avoid unnecessary strain on your joints.
• Lower your body with control to maximize muscle engagement and prevent injury.
• Focus on driving through your heels to engage your glutes and quadriceps effectively.